what better way to end the week, deadlift!!!!!

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

banded hip

Weightlifting

Deadlift – Tempo 5/5 (4-4-4-4)

5 seconds eccentric(down), 5 seconds concentric(up). Do not touch the ground. Reverse direction 1 inch before touching the floor. Maintain tension throughout all reps

WOD

P: Metcon (AMRAP – Reps)

For Reps.

3 rounds

AMRAP – 4

6x TTB

12x Deadlift 135/95

18x Swings 56/35(KB)

Rest 2 min between rounds

rx+ 62/44

F: Metcon (AMRAP – Reps)

For Reps.

3 rounds

AMRAP – 4

6x KTE

12x Deadlift 95/65

18x Swings 44/26(KB)

Rest 2 min between rounds